LiftHeavy

Discover Your Strength.

Welcome to the world of powerlifting. It's not just about lifting heavy weights—it's about becoming the strongest version of yourself, mentally and physically.

Start Your Journey

Build Raw Strength

Focus on fundamental compound movements to build a powerful foundation.

Gain Confidence

Achieve new personal records and watch your confidence soar inside and outside the gym.

Join a Community

Connect with a supportive community that celebrates every personal best.

The Three Core Lifts

Powerlifting is built on the squat, the bench press, and the deadlift. Mastering them is your path to strength.

The Squat

Often called the "king of all exercises," the squat is a full-body movement that builds a powerful lower body and a rock-solid core. The goal is to lower your hips from a standing position and then stand back up, with a barbell placed across your upper back.

  • Keep your chest up and back straight.
  • Break at the hips and knees simultaneously.
  • Aim for your hip crease to go below your knee (hitting depth).
  • Drive through your whole foot to stand up.
An image of a powerlifter demonstrating a squat
An image of a powerlifter demonstrating a bench press

The Bench Press

The ultimate test of upper body pushing strength. Lying on a bench, you lower a barbell to your chest and press it back up to full extension. Proper technique involves more than just your arms—it's a full-body lift.

  • Maintain 5 points of contact: head, shoulders, glutes, and both feet.
  • Create a slight arch in your lower back while keeping your shoulders pinned to the bench.
  • Pull the bar down to your sternum in a controlled manner.
  • Drive your feet into the floor as you press the bar up.

The Deadlift

The deadlift is the simple, primal act of picking a heavy weight up off the floor. It builds immense back, leg, and grip strength. It's you versus the bar, a true test of overall power.

  • Start with the bar over the middle of your feet.
  • Keep your back flat from start to finish.
  • Push the floor away with your legs to initiate the lift.
  • Keep the bar close to your body throughout the entire movement.
An image of a powerlifter demonstrating a deadlift

Your First Steps to Strength

Ready to start? Here's what you need to know to begin your powerlifting journey safely and effectively.

Finding Your Gym

While any gym with a barbell will do, a dedicated powerlifting or strength gym is ideal. Look for a place with sturdy squat racks, quality barbells, and a supportive atmosphere. Don't be intimidated—these gyms are often the most welcoming to newcomers.

Essential Gear

You don't need much to start, but the right gear can improve safety and performance.

  • Shoes: Flat, hard-soled shoes provide a stable base.
  • Belt: A good lifting belt helps you brace your core for heavy squats and deadlifts.
  • Chalk: Improves grip for deadlifts and is a gym bag staple.

Beginner Program

Don't just randomly lift. Follow a structured program. Many beginner programs like Starting Strength or StrongLifts 5x5 are built on linear progression—adding a little weight each session. Consistency is key.

An image of powerlifting equipment like a belt, shoes, and chalk

Fuel Your Lifts, Build Your Body

Strength is built in the gym but forged in the kitchen and during rest.

Nutrition for Strength

You don't need a complex diet, just focus on the fundamentals to give your body the fuel it needs to perform and recover.

  • Protein: The building block of muscle. Aim for around 1 gram per pound of body weight. Sources include meat, fish, eggs, and dairy.
  • Carbohydrates: Your primary energy source for intense workouts. Focus on complex carbs like oats, rice, and potatoes.
  • Fats: Essential for hormone production and overall health. Healthy sources include avocados, nuts, and olive oil.
  • Hydration: Drink plenty of water throughout the day. Dehydration can significantly decrease performance.

The Power of Recovery

Your muscles grow and get stronger when you rest, not when you lift. Neglecting recovery is the fastest way to stall your progress.

  • Sleep: Aim for 7-9 hours of quality sleep per night. This is when your body does most of its repairing.
  • Rest Days: Don't train every day. Take at least 1-2 rest days per week to let your body fully recover.
  • Listen to Your Body: Learn the difference between muscle soreness and pain. It's okay to take an extra day off or have a lighter session if you're not feeling 100%.
An image of a healthy meal for an athlete

Test Your Strength on the Platform

A powerlifting competition, or 'meet', is a fantastic way to challenge yourself and celebrate your progress.

An image of a powerlifting competition scene

What is a Powerlifting Meet?

A meet is an event where lifters compete to see who can lift the most weight in the squat, bench press, and deadlift. You get three attempts for each lift. Your best successful attempt for each lift is added up to give you a "Total." The lifter with the highest total in their weight and age class wins.

Why Compete?

Competing gives your training a purpose. It's not about beating others, especially your first time. It's about setting a goal, working towards it, and proving to yourself what you're capable of. The atmosphere is incredibly supportive, with everyone cheering for you to succeed.

Finding a Meet

Look for local meets sanctioned by a powerlifting federation. Many federations have websites with event calendars. Signing up for your first one is a huge step—embrace the challenge!